One of the hardest things about starting a healthy eating plan is nailing your portion sizes. Serving yourself too little or too much of certain foods can really impact your energy levels and ability to stay on track. Studies have shown that making portion control a strong part of your healthy living skill set makes you much more likely to maintain a healthy body fat percentage.
If In doubt, Weigh It Out
It may take longer and feel a bit over the top at first, but weighing out your food to the exact recommended portion sizes is a good place to start. After a few times, you’ll soon be able to accurately estimate how much food you need for each portion. In the same way, you’d measure your ingredients to make a cake that bakes correctly, you need to measure food to fuel up your body correctly.
You may well be surprised at first how much more or little you are recommended for each meal.
Portion Control Plates
These are easily found online, and will really help to get you in the habit of eating the correct balance of macros. The plates are designed with divides to help you build your perfect meal.
Again, you’ll soon be able to visualize the correct balance so you can serve out your balanced meals on any plates.
Focus On Your Food
Eating mindlessly is such a common trap of overeating. Taking the time out to enjoy your food away from distraction will make you much more likely to only eat what your body needs.
Chew your food thoroughly, turn off your screens and really appreciate the meal you are eating. You may be surprised at how quickly you feel full up.
Don’t Sabotage With Snacks
Snacks are a great way to keep your energy levels up and sustain a healthy diet. However, when you indulge in high sugar and highly processed snacks you are setting up your body for an energy spike and crash. Choose foods with plenty of fibre and protein to satisfy your hunger and keep you full until your next meal. Apple slices and peanut butter are a tasty choice, or a hand full of almonds.
This hack also applies to drinks. Many people forget that your coffee shop order or afternoon can of soda can also really affect your blood sugar, as well as your calorie intake. If in doubt, just stick to water. It’ll keep you hydrated and prevent your body from craving food as a result of thirst.
Don’t feel it’s all or nothing
A common reason people eat more than they need to is worrying about waste. The more you measure your food out, the less you’ll feel like you’ve overindulged. But if you are feeling full before you’ve finished your meal, don’t go to the childhood mantra of finishing your plate before you leave the table. You can always put the rest of your meal back into Tupperware to save for a top up later.